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If you are suffering from digestive issues, skin problems, or other health concerns, food may well be the culprit. Certain foods can cause these symptoms due to an intolerance or allergy. However, identifying which foods may be causing the issue can be challenging. An elimination diet is a great way to help pinpoint these foods and promote better digestion and quality of life.
The elimination diet is a structured meal plan that isolates and eliminates certain allergens or sensitive foods to help improve overall well-being. Here at The Meal Kit Review, we break down who might benefit from this diet and how it works. This guide provides a comprehensive approach to navigating the challenges and maximizing the benefits of this dietary strategy.
What is an Elimination Diet?
An elimination diet is a helpful temporary tool for removing common allergens or foods that may be causing potential food sensitivities or intolerances. It involves a systematic approach of removing foods for a specific period of time to determine if symptoms improve and then gradually adding them back in one at a time to identify which foods cause discomfort.
If you suspect a food may be causing symptoms like bloating, nausea, irritable bowel, or other discomfort, the elimination diet can be a helpful diagnostic tool. For the best interpretation of results, an elimination diet should be completed with the help and support of a healthcare provider or dietician. They can also help you determine if you receive adequate nutrition and calories during the diet.
The Main Health Benefits of an Elimination Diet
There are many wide-ranging benefits and reasons to try the elimination diet. Those with severe allergies or who experience discomfort when eating certain foods can benefit from removing the problematic foods and allowing the gut to heal. Let’s look at some of the top benefits individuals experience when successfully identifying and eliminating trigger foods from their diet.
Identifies Food Sensitivities and Intolerances
The elimination diet is a great systematic way to identify and remove targeted foods that may be causing food sensitivities or intolerances. By removing potential inflammatory foods and alleviating symptoms, each food item can be added back one at a time to identify which one is causing the issues.
Improves Digestive Health and Comfort
When problematic foods are removed from the diet, not only is digestion improved, but discomfort is alleviated. This can have profound effects on overall well-being. Relief from bloating, nausea, diarrhea, and other GI symptoms significantly impacts digestive health and greatly improves quality of life.
Reduces Inflammation Throughout the Body
Inflammation of the gut causes all sorts of symptoms, from diarrhea to bloating to nausea. It can also be painful, making the elimination of inflaming foods important to feel your best and alleviate discomfort. Reducing the intake of inflammatory foods and opting for anti-inflammatory foods reduces inflammation and pain in the digestive tract and the rest of the body.
Enhances Overall Energy and Mental Clarity
Food can have a big impact on energy levels and cognitive functioning. Providing your body with the proper fuel optimizes its functioning and can boost energy and mental clarity. The gut is tied to the brain, and feeding one feeds the other.
Potentially Alleviates Skin Conditions and Allergies
Common allergens can cause skin conditions like eczema or acne. Foods like eggs, soy, milk, and shellfish can worsen these conditions. The elimination diet can relieve these allergies by removing the food responsible and restoring gut health.
What Can You Eat on an Elimination Diet?
When following an elimination diet, you want to focus on nutrient-dense and whole foods that are minimally processed and don’t contain potential allergens. You want to ensure you receive adequate nutrition and consume permitted foods only. It may feel daunting and restrictive, but many delicious and satisfying options are available. Let’s look at some of the most popular choices in an elimination diet.
Fruits (Except Citrus)
Fruit is an excellent option for those on the elimination diet. Citrus can cause acid reflux due to the high acidity, so those are best avoided. However, apples, berries, grapes, melons, figs, dates, and bananas are excellent choices and can provide essential nutrients and fiber.
Most Vegetables (Except Nightshades)
Vegetables are nutrient-dense and full of fiber and can be enjoyed as part of a healthy elimination diet. Nightshades, which include tomatoes, peppers, and eggplant, are best avoided as they can cause inflammation in some. Substitute these for cauliflower, sweet potato, and mushrooms.
Lean Meats (Such as Turkey and Chicken)
It’s important to include quality proteins in your diet while eliminating other foods to maintain muscle mass and protect organ function. Lean proteins like turkey and chicken are great options. They are generally mild and support healthy digestion without causing upset.
Fish
Fish are another great lean protein source that can be eaten on the elimination diet. Avoid fattier fish, which can irritate the intestinal lining, but cold-water fish are usually tolerated well. Try options like salmon, mackerel, sardines, and halibut.
Rice and Quinoa
Gluten-free grains are complex carbohydrates that are a great source of filling fiber and energy. Rice and quinoa are the best options and are versatile, making them easy to incorporate into meals.
Healthy Fats (Like Olive oil and Avocado)
It is important to include healthy fats in a nutritionally balanced diet. They are essential for brain and organ function and provide energy for your body. Olive oil and avocados are perfect options for healthy fats.
Herbs and Spices
Incorporating herbs and spices adds variety and flavor to more bland meals and can be enjoyed on the elimination diet. Add fresh or dried herbs and spices to recipes like parsley, cilantro, rosemary, and basil. Herbs can detoxify and heal, but some spices can cause indigestion, so avoid the spicier choices.
Which Foods Are Commonly Eliminated During This Diet?
Certain foods are more commonly associated with food sensitivities or intolerances. They can cause inflammation of the gut and be responsible for causing symptoms like bloating, irritable bowel, and general discomfort. Some of these foods can be present in certain products without you knowing, making reading each label important while undergoing an elimination diet. Depending on your symptoms and severity, you will want to be more or less restrictive, but here are the most common foods to avoid.
Dairy Products
Dairy has long been a culprit for food intolerance due to the presence of lactose, which can cause bloating, gas, diarrhea, and nausea in sensitive people. Dairy can be hiding in many common foods, making checking the labels imperative to eliminate it completely. Things like salad dressing, lunch meats, chips, soups, and protein bars can sometimes contain dairy.
Gluten-Containing Grains
Gluten is another common food allergy or intolerance that can be found in many processed foods. Broth, candy, meat substitutes, soy sauce, and marinades likely contain gluten. Avoid wheat, rye, and barley products and opt for grains like quinoa, rice, and pasta made from potato or corn flour.
Eggs
Eggs are commonly eliminated from the diet due to allergies or triggering irritable bowel syndrome. Eggs are also high in cholesterol and could potentially damage the heart. They can also be the reason behind some people’s eczema, making them a top food to remove during the elimination diet.
Soy
Soy is a potential allergen for some and can cause skin conditions or digestive issues. Due to its prevalence in processed foods, it is difficult to remove soy completely from the diet. It is commonly found in cereals, canned foods, meat products, snacks, and cooking products. Removing soy from the diet can help reduce inflammation and soothe the digestive tract.
Nuts And Seeds
Nuts and seeds commonly cause allergic reactions in some or can cause symptoms of food intolerance in others. For this reason, nuts and seeds are commonly removed from an elimination diet. They can also cross-contaminate other ingredients when made in the same facility as nut products and can be found in baked goods, ice cream, dairy-free cheese, and cold cuts.
Are There Any Meal Delivery Services That Offer Food Suitable for Elimination Diet?
There are so many meal kits catering to different specialized diets these days that it can be challenging to determine which ones might work well for an elimination diet. Here at the Meal Kit Review, we have found several meal delivery services that support an elimination diet. They offer a convenient solution and a less stressful way to adhere to this diet.
Green Chef
The specialized diets Green Chef offers are worth checking out to help you adhere to an elimination diet. The recipes are chef-designed and feature gourmet high-quality ingredients with simple and easy-to-follow recipes. The meal plans are elimination-friendly with choices like gluten-free, low-sodium, dairy-free, keto, and plant-based. The recipes include organic produce and sustainably sourced proteins, making them a great option for those undergoing an elimination diet.
HungryRoot
HungryRoot is an excellent option for helping with meal planning and grocery shopping for an elimination diet. You can easily customize and tailor deliveries to include recipes and foods that support your needs. We found many anti-inflammatory foods and recipes like kale and pesto broccoli linguine, red lentils, and green beans. Plus, you can filter the menu to exclude allergens like dairy, nuts, soy, and eggs. They make everything easy and take the stress out of figuring out recipes and groceries.
Daily Harvest
Daily Harvest is another great option worth mentioning for an elimination diet. It is all about healthy plant-based food, and its recipes, smoothies, and breakfasts are nutrient-dense and made with organic fruits and vegetables. It even has a detox diet plan that can be customized to be elimination diet compliant. Its harvest bowls, pasta, and grains are dairy-free and gluten-free and packed with deliciously well-balanced fruits, legumes, and seasonal vegetables.
Bottom Line
Elimination diets can be beneficial and effective at identifying food sensitivities or foods that cause particular symptoms. By removing the foods temporarily and gradually reintroducing them, you can determine which food or foods are causing the discomfort. This diet can help improve digestive health, reduce gut inflammation, and increase energy levels and overall well-being.
It’s important to work alongside a healthcare professional to make sure you get enough calories and well-balanced nutrition to prevent other issues like weight loss or nutritional deficiencies. It is undoubtedly a challenging and restrictive diet, but it can provide valuable insight into how your body reacts to different foods and improve long-term quality of life.
